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But I just love the stuff and I guess I am lucky that fish and seafood in general are nutritional powerhouses. Even if they weren’t, I would still eat them for no other reason than pure happiness.

There are a few minerals, fats and amino acids that our body just doesn’t make on its own.

Omega 3’s are one of them.

Which is why it is vital that people actively choose foods that are essential for development and ulitmate nourishment.

Going through the scant shelves of a boutique deli recently, I was trying to find the perfect dip accompaniment for my crudités. (As you do)

I am often left searching for that perfect ‘convenience’ food and left without hope when I realise that half the ingredients on the list are just too suspect for my liking. It is an annoying habit of mine, if I am not fully aware of a component/additive I hesitate to purchase.

The search for aforementioned dip, proved futile when I decided that my hope in finding a dip sans canola oil or sunflower oil was null and void.

Is it that hard to use a nice nousihing oil, or am I only going to be able to buy PUFA (Omega 6) bombs every time I buy ANYTHING in a package?

Then there are the additives. Dubious delights of corn fillers, xantham gums and potassium sorbates.

What if I just want to eat food?

Once again, I was left to fend for myself.

But as we know, necessity is the mother of invention and I have happened upon a very easy, very tasty dip that can be transported to work or a lazy Sunday BBQ and met with praise on your professionalism.

‘Oh this pate, oh yes I slaved over it for hours, do you know how long pate takes to make?’

And with that being said, I bring to you, the easiest, tastiest and potentially trendiest Smoked Trout Pate.

Ingredients:

1. Smoked Ocean Trout Fillet, skin and bones removed.

2.Half a tub of Quark, good quality Cottage Cheese, Cream Cheese or strained Natural Yoghurt (I tend to eyeball things. I would say this is about 300g)

3. Squeeze of Lemon Juice

4. Teaspoon of Horseradish (if you have it…not necessary but a great kick!)

Method:

Whizz all the ingredients in a blender and pop on a serving platter with a dollop of dill. Serve with veggie crudités.

(Terribly arduous I know)

Done.

Eat.

Enjoy.

Feel free to use a tin of salmon or tuna if time isn’t on your side and you only have a supermarket to run to!

There is a funny little quote I came across from an 1984 issue of the U.S Town & Country magazine called “The Unsung Sardine”. The author, James Villas, harped on about the wonders of the tiny fish, stating that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

So let’s set the record straight.

The sardines you see being sold for 0.95c a can at your supermarket aren’t sardines!

In fact. A sardine isn’t really a species of fish!

WHAT!?

It is merely a term to describe a small version of the herring family.

So those oil slicked, overly fishy ‘sardines’ you are thinking of are more than likely a small oily fish.

But not a sardine.

A TRUE sardine will come from the pure Mediterranean waters (hence the name sardine after the island Sardinia).

And a GOOD sardine will be processed not long after being caught and won’t have that ‘odor’ so prevalent in most canned sardines that have been frozen before the tinning process has begun.

So as you can see, being relegated to the office storeroom to eat my sardine lunch is a sign of ignorance. Clearly these folks haven’t ever supped on the wonder that is a sardine. And boy, are they missing out!

WHY?

They are a phenomenal source of omega 3’s. With the nutrient content of sardines including additional vitamin D, selenium and protein than your average fish oil tablet- I would say your money is far better spent investing in a tin of sardines over a pill, whose precious oils are probably rancid by the time it hits the shelf. With oxidised fats being pro rather than anti- inflammatory, you are shooting yourself in the foot if you are taking an inferior fish supplement.

They are sustainable. If you are worried about which fish to choose, check out this place. If you have a look at which canned seafood is the best choice, there are only two! Sardines and Salmon.

They have little bones in them FILLED WITH CALCIUM, which you smash up and disintegrate and EAT. I once had a friend try to ‘debone’ a tinned sardine fillet only to cry out in frustration that they kept disappearing! Yep. They are fragile; you won’t taste them and are a true Superfood. (None of this dehydrated berry stuff

FAST FOOD! They are ridiculously transportable and the best ‘on the go’ food I can think of. Particularly if you buy a good quality BPA FREE tinned variety in a yummy sauce or E.V.O.O. All you need is a lunchbox of salad/veggie assortments and ‘e presto’ whack open a tin, pour out the contents and you have your protein and dressing in one. Delish

Consider them a ‘multivitamin’ containing, iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as the full gamut of B vitamins.

And finally…they are delicious.

SO. Before you turn your nose up at the humble ‘herring’, why not track down a true sardine and taste the difference for yourself.

I love convenience and I love pre-preparing my lunches for the week so I know I have everything on hand ready to be packed into a pyrex dish and shipped off to work or the gym or wherever life is taking me.

My salmon patties are so easy to whip up, super nutritious and far surpass any fish oil tablets ability to decrease inflammation. If you are sick of buying too many weird and wonderful vitamins; rest assured you can knock out the need for your omega 3 tablet with a serving of this at least three times a week.

Keep in mind these are not your typical fish cake, redolent with bread crumbs –

simply because I am a girl who lacks (loathes) detail

and prefers to cut corners where possible. Food is not labour intensive. It is fuel and it is fun to whip things up in a flash!

Furthermore, this dish gets my tick of approval as it is cheap, easy and super portable.

Need I say more?

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Ingredients

400g Tin of Wild Caught Pink Salmon

1 Tbs Coconut Flour

2 egg whites or one whole egg

Chopped fresh dill

Zest of one organic lemon

Pepper and Celtic Salt to taste

1 tbs of chopped capers

Directions

Drain your Salmon and mash up the flesh (bones and all please!) with a fork

Add to a large mixing bowl, along with the remaining ingredients.

Mold into palm sized portions

The secret to ensuring the fish cakes stay in tact whilst cooking them is to leave them in the fridge for an hour. Needless to say, next step…pop them in the fridge.

Take them out of the fridge and then heat 1 tbs of coconut oil in a saucepan. In portions, fry the cakes for 2 minutes on each side or until crispy.

Cook remaining patties and let sit on a paper towel.

Et voila! Enjoy straight up or eat them cold the next day on a bed of steamed veggies or fresh salad leaves.